Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Lentil | 1/2 cup cooked (99g) | 115 |
| Onion | 1 medium (110g) | 44 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Celery | 1 stalk (40g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Chard | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 2 1/2 cup Lentils, rinsed and drained
- 7 cup Water or stock
- 2 med Onions, chopped
- 3 Cloves garlic, minced
- Juice of one lemon
- Salt and pepper to taste
- 2 Stalks celery, chopped
- 2 tbsp Olive oil
- 1 Or 2 bunches spinach, chard -or collards, washed and -chopped
- =
Directions
1 From "meals without squeals" by christine berman & jacki fromer.
2 Coarsely Saute onions, garlic and celery in the olive oil, 5-10 min. Add lentils, and water or stock and simmer until lentils are very soft.
3 If necessary, add more water to get soup to desired consistency.
4 Add greens, salt and pepper.
5 Simmer for 10 more minutes or until greens are tender.
6 Stir in lemon juice right before serving.
7 Serves 16 preschool or 12 school-age children.
8 1 meat alternative